WOD - Sun, Nov 27Warm-upCoaches ChoiceMetcon (Time)4 Rounds for Time:400 M Run10 RT DB Snatches 5 RT DB Thrusters10 LT DB Snatches5 LT DB Thrusters10 Burpees*Sub Run for 400/500m Row, 800/1000 …
coachNovember 26, 2022
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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WOD - Sat, Nov 26Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation4 sets (Junk Yard Dog):8 jumps around your partner8 jump over and crawl under your partner1 set:20 high…
coachNovember 25, 2022
WOD - Fri, Nov 25Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:100-m row• Every meter the athletes are over or under 100-m is how many burpees they must…
coachNovember 24, 2022
WOD - Wed, Nov 23Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 “T” push-ups5 lateral lunges/side5 DB/KB goblet squats5 DB/KB pause goblet squats– Increase load for the squats…
coachNovember 22, 2022
WOD - Tue, Nov 22Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationOn a 5:00 clock:10 calf raises10 high knees in place10 alternating T-rotations in plank10 single-arm overhead arm circles/armSPECIFIC…
coachNovember 21, 2022
WOD - Mon, Nov 21Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation8 sets:20: slow row:10 fast row1 set:20 wall-facing handstand hold:20 KB dead lift hold1 set:20 handstand hold:20 KB…
coachNovember 20, 2022
WOD - Sun, Nov 20Warm-up2 rounds::30 cardio:30 straight leg sit-upsMED BALL TOSS 1 round::30 granny toss:30 bounce pass:30 chest pass:30 side toss, right:30 side toss, left:30 roll pass:30 overhead throw:30 squat…
coachNovember 19, 2022
SaturdayWarm-upCoach's choice 1 set: 100-m jog 10 leg swings (across the body) 10 single-leg KB deadlift :30 plank hold 1 set:* 100-m jog 10 jumping air squats 10 single-arm KB…
coachNovember 18, 2022